How is this recipe good for supporting liver and lymph flow?

This isn’t a “detox dessert” it’s a nourishing dessert / treat recipe that brings in ingredients to support your body’s natural liver and lymph pathways while still feeling super creamy, tangy and satisfying.

Chief Lemon Collagen Bars

The Chief Lemon Collagen Bars create the base of the slice while adding collagen-rich protein. Protein provides amino acids, which are important for the liver’s detoxification pathways, repair processes and overall nourishment. Using the bars as the base also helps make the recipe more satisfying, so it feels like a proper snack or dessert.

Chief Colostrum Powder

Chief Colostrum Powder is added to the chilled filling so it isn’t heated (and therefore damaged). It adds so much extra nourishment to the creamy layer as colostrum is rich in bioactive compounds including immunoglobulins, growth factors and proteins that help support immune function, gut barrier integrity and overall nourishment.

Lemon

Lemon juice and zest are one of the key ingredients in this recipe. The zest brings bitter aromatic compounds, which are beautiful for supporting digestion and bile flow, while the juice adds vitamin C which supports collagen formation and connective tissue integrity, which is relevant for the lymphatic system’s fluid-moving network.

Greek Yoghurt

Greek yoghurt gives the filling its creamy, tangy cheesecake texture while also adding protein. From a liver and lymph perspective, this truly matters because protein helps support blood sugar balance, satiety and the amino acid needs of the liver. Its tang also keeps the bars feeling fresh and light rather than heavy like a traditional cheesecake.

Ingredients

For the lemon collagen bar base

4 Chief Lemon Collagen Bars
2 soft Medjool dates, pitted
½ cup almond flour
Pinch sea salt
1–2 tbsp melted coconut oil or butter, only if needed to bind

For the lemon yoghurt colostrum filling

2 cups thick Greek or greek style yoghurt
5 serves Chief Colostrum Powder
4–5 tbsp honey
Zest of 1 organic lemons
Juice of 1 lemon
2 tsp vanilla
Pinch sea salt
3 tsp gelatin powder
¼ cup cold water, to bloom gelatin

For topping

Extra lemon zest
Chopped pistachios

Instructions

For the base

Line a small loaf tin or rectangle container with baking paper, leaving some overhang so you can lift the bars out once set.

Add the Chief Lemon Collagen Bars, Medjool dates, almond flour and sea salt to a food processor.

Process until the mixture is crumbly and starts to clump together when pressed between your fingers.

If the mixture feels too dry, add 1 tbsp melted coconut oil or butter and pulse again. Add a little more only if needed.

Press the mixture firmly into the base of the lined tin.

Place in the fridge or freezer while you make the filling.

For the lemon yoghurt colostrum filling

Add the Greek yoghurt, Chief Colostrum Powder, honey, lemon zest, vanilla and sea salt to a bowl.

Whisk until smooth and creamy.

Add the gelatin powder to ¼ cup cold water and let it sit for 5 minutes until thick and jelly-like.

Warm the lemon juice gently until just warm and steamy, not boiling.

Add the bloomed gelatin to the warm lemon juice and whisk until completely dissolved and smooth.

Allow the lemon-gelatin mixture to cool for 1–2 minutes so it is warm, not hot.

Slowly pour the lemon-gelatine mixture into the yoghurt mixture whisking consistently until well combined.

Pour the filling over the chilled base, sprinkle over extra lemon zest and chopped pistachios.

Place in the fridge for at least 4 hours, or overnight, until set.

To serve

For cleaner slices, place the bars in the freezer for 20–30 minutes before cutting.

Slice into 5–8 bars depending on your preferred serving size.

Serve chilled.

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How does this recipe support Itchy, Sneezy, Puffy?

This creamy gnocchi brings together vitamin C-rich broccoli and parsley, quercetin-containing red onion, fresh herbs, garlic, pumpkin seeds and extra virgin olive oil to support normal immune function and the body’s natural antioxidant and inflammatory-response pathways. We’ve also kept the ingredients predominantly fresh and minimally processed, with fresh ricotta rather than aged cheese, making it a more histamine-conscious take on a creamy gnocchi.

Broccoli & parsley

Broccoli and parsley are both great sources of vitamin C, an important nutrient for normal immune function and antioxidant protection. Vitamin C is particularly interesting for Itchy, Sneezy, Puffy, as it also plays a role in histamine metabolism. Broccoli additionally provides glucosinolates, plant compounds that can be converted into biologically active compounds including sulforaphane.

Red onion

Red onion is a particularly useful addition here thanks to its quercetin content. Quercetin is a flavonoid with antioxidant and anti-inflammatory activity that has also been studied for its interactions with mast cells and histamine release.

Pumpkin seeds

Pepitas provide zinc, magnesium, vitamin E and healthy fats. Zinc is particularly important for normal immune function, including the development and activity of immune cells, making a generous sprinkle of pepitas an easy way to add both crunch and extra nourishment.

Fresh ricotta & egg

Fresh ricotta and egg provide protein alongside a range of micronutrients. Because ricotta is a fresh, unripened cheese, it is generally a more histamine-conscious choice than long-aged or fermented cheeses for those who tolerate dairy. Egg also contributes nutrients involved in normal immune function, including selenium and vitamin A.

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How does this recipe support liver, lymph and flow?

This dish brings together colourful plant compounds, allium vegetables, healthy fats and protein to support the liver’s everyday metabolic and antioxidant pathways, while beetroot’s naturally occurring nitrates also make it a lovely addition when we’re thinking about healthy circulation and flow.

Beetroot
Beetroot is rich in betalains, the pigments responsible for its deep red-purple colour, which have antioxidant and anti-inflammatory properties and help protect cells from oxidative stress. Beetroot also naturally contains nitrates, which the body can convert into nitric oxide to support healthy blood vessel function and circulation.

Leeks
Leeks belong to the allium family alongside garlic and onion and contain sulfur-containing compounds and antioxidant polyphenols. Sulfur is involved in a number of the body’s normal metabolic processes, including pathways used by the liver to process and eliminate compounds.

Extra virgin olive oil + pine nuts
Extra virgin olive oil provides monounsaturated fats and protective polyphenols, while pine nuts contribute vitamin E, magnesium and additional healthy fats. These fats also help the body absorb fat-soluble nutrients from the meal.

Lemon + fresh herbs
Lemon provides vitamin C and citrus flavonoids, while basil and thyme contribute their own range of aromatic polyphenols and antioxidants. Together they add another layer of plant diversity while keeping the dish bright and fresh.

Rather than thinking of any one ingredient as “detoxing” the liver, this is the kind of meal we love for regularly providing the nutrients, fibre, plant compounds and healthy fats that support the systems already doing that work every day.

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How does this recipe support liver, lymph and flow?

Your liver and lymphatic system work around the clock to process waste, transport nutrients and support your body’s natural detoxification pathways. Rather than relying on detox teas or cleanses, they thrive on a diet rich in colourful whole foods, fibre and healthy fats.

One of the biggest ways to support both your liver and lymphatic system is simply by eating plenty of fibre-rich plants, staying hydrated and moving your body regularly. Your body already has an incredibly sophisticated detoxification system, your job is to give it the nutrients it needs to do its job well. This bowl delivers exactly that:

Beetroot

Provides antioxidants and plant compounds called betalains that may help support healthy liver function and protect cells from oxidative stress.

Citrus (Lemons & Oranges)

A rich source of vitamin C, an antioxidant that supports immune function and collagen production, both important for healthy lymphatic vessels.

Tahini

Delivers a great source of nourishing fats that help absorb fat-soluble vitamins (A, D, E and K), along with minerals like calcium and magnesium, to support energy production and balanced hormones.

Pistachios

Provide fibre and healthy fats, helping nourish the gut microbiome. A healthy gut plays an important role in supporting normal liver function through the gut–liver connection.

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How does this recipe support liver, lymph and flow?

This herby spanakopita brings together a beautiful mix of cruciferous vegetables, leafy greens, fresh herbs and healthy fats to support the body’s natural liver and antioxidant pathways.

Broccoli + broccoli sprouts
Broccoli contains glucoraphanin, a plant compound that can be converted into sulforaphane. Sulforaphane helps activate the body’s own antioxidant defence systems and supports phase II liver enzymes involved in processing and preparing compounds for elimination. Broccoli sprouts are especially concentrated in glucoraphanin, which is why we love adding a fresh handful after baking.

Spinach + fresh herbs
Spinach, parsley, coriander, dill, basil and chives provide chlorophyll, vitamin C, carotenoids and a wide range of protective polyphenols. These nutrients help defend cells against oxidative stress while also supporting the liver’s everyday metabolic workload.

Garlic
Garlic contains natural sulfur compounds, including compounds formed from allicin, which support antioxidant activity and provide some of the sulfur-containing building blocks used throughout the body’s detoxification processes.

Extra virgin olive oil + sesame seeds
Extra virgin olive oil provides monounsaturated fats and antioxidant polyphenols, while sesame seeds contribute vitamin E, minerals and lignans. Including healthy fats also helps the body absorb fat-soluble nutrients from the spinach, broccoli and herbs.

Eggs + feta
Eggs provide high-quality protein and choline, an essential nutrient involved in normal liver function and the transport and metabolism of fats. Feta adds extra protein, calcium and plenty of satisfying flavour, making this pie feel hearty enough for a complete meal.

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How does this recipe support liver, lymph and flow?

This tonic supports some of the key foundations of liver and lymphatic health: hydration, bitter citrus, healthy fats, digestion, circulation and gentle elimination.

Whole Lemon

Using the whole lemon means you get the juice, zest and some of the pith. This brings vitamin C, citrus bioflavonoids and bitter aromatic compounds that help support digestion and connective tissue integrity. The bitter citrus flavour also fits beautifully with a liver-focused recipe because bitter foods can support digestive secretions and bile flow.

Fresh Ginger

Fresh ginger adds warmth, zing and digestive support. From a lymph perspective, ginger is beautiful because it makes the tonic feel warming and circulation-supportive rather than cold or stagnant. The lymphatic system doesn’t have its own pump, so it relies on movement, hydration, muscle contraction and healthy circulation.

Extra Virgin Olive Oil

Extra virgin olive oil adds healthy fats and polyphenols. Healthy fats support satiety and help stimulate bile flow, which is an important part of fat digestion and the body’s natural elimination pathways.

Water + Sea Salt

The lymphatic system is fluid-based, so hydration and minerals are foundational. Water provides the fluid component, while a pinch of sea salt helps make the drink feel more mineral-rich and supportive.

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Whenever I have brain fog I want to reach for something easy and fun to eat and these are the perfect thing, you keep them in the freezer for that 3pm brain fog moment when you want something sweet, cold and satisfying but still actually supportive

How is this recipe good for supporting brain fog, memory + focus?

Wild Blueberries

Wild blueberries are rich in anthocyanins, the blue-purple pigments that act as polyphenols in the body. They help bring antioxidants into the recipe and make these bites feel like a proper brain-loving snack.

Creatine

Creatine helps support the body’s ATP system, which is the energy currency used by both muscles and the brain. Because the brain has such high energy demands, creatine can be especially supportive during times of mental fatigue, brain fog, low motivation or that “I can’t think clearly” feeling.

Collagen

Collagen adds protein and amino acids, including glycine, which plays a role in nervous system regulation and can help make this snack more satisfying. Adding protein to a sweet snack also helps make it feel more balanced and satiating, rather than giving you a quick hit of sugar with nothing to hold you.

Greek Yoghurt

Greek yoghurt adds protein, calcium and live cultures, making the centre creamy while also supporting gut health, which is closely connected to mood, cognition and brain function through the gut-brain axis. The protein also helps make these bites more satiating and supportive for steadier energy.

Dark Chocolate

Dark chocolate is rich in cacao polyphenols, which help support antioxidant pathways, healthy blood flow and inflammation balance which are all important for brain health. It also provides magnesium, a mineral involved in nervous system function, energy production and mood regulation.

Mini Blueberry Bites

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Ingredients

Blueberry Yoghurt Filling

1 cup frozen wild blueberries

½ cup thick Greek yoghurt

5 serves Chief Creatine

4 scoops Chief Vanilla Collagen

½ tsp vanilla extract

1–2 tsp maple syrup or honey, optional

Pinch sea salt

Optional

Handful of frozen wild blueberries to put 1 in centre of each bite

Chocolate Shell

150–200g dark chocolate (70% or darker)

1–2 tsp coconut oil, or up to 1 tbsp if needed to thin

To Serve

Freeze-dried blueberry crumbs, optional

Extra melted dark chocolate for drizzle

Instructions

For The Blueberry Yoghurt Filling

Add the frozen wild blueberries, Greek yoghurt, Chief Creatine, Chief Collagen, vanilla, maple or honey if using, and sea salt to a blender or food processor.

Blend until thick, smooth and creamy.

The mixture should be thick enough to spoon into the moulds. If it is too thick to blend, add an extra spoonful of yoghurt. If it feels too runny, place it in the freezer for 10–15 minutes to firm up slightly.

For The Bites

Spoon or pipe the blueberry yoghurt mixture into a mini ice cube tray or silicone mould.

Fill each mould around ½–⅔ full, depending on how small you want the bites.

Optionally you can add a frozen blueberry at the centre of each bite.

Place in the freezer for 45–90 minutes, or until completely firm.

Once frozen, gently pop the bites out of the mould. If they are sticking, run the underside of the tray under warm water for a few seconds, being careful not to get water on the bites.

Place the frozen bites onto a lined tray and return them to the freezer for 10–15 minutes while you melt the chocolate.

For The Chocolate Shell

Add the dark chocolate and coconut oil to a heatproof bowl.

Melt gently over a double boiler or in short bursts in the microwave, stirring until smooth.

Let the chocolate cool slightly so it is melted and glossy, but not too hot.

Working in batches, place one frozen blueberry bite on a fork over the bowl of melted chocolate.

Spoon the chocolate over the top and sides, then gently tap off any excess.

Place onto the lined tray and drizzle / sprinkle immediately with freeze-dried blueberry crumbs or flaky sea salt, if using.

Repeat with the remaining bites.

Place back in the freezer for 10–15 minutes, or until the chocolate shell is set.

Recipe Notes

Make the bites smaller than you think, they are richer and easier to coat when they are mini.

Keeping the bites fully frozen before coating helps the chocolate set quickly and creates that crisp shell.

If the chocolate starts to thicken or seize, gently rewarm it and add a little extra coconut oil, 1 tsp at a time, until smooth again.

You can use our code ‘HOLIST10’ for 10% off at Chief Nutrition

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How does this recipe support liver, lymph and flow?

This recipe brings together cabbage, ginger, garlic, chicken, eggs, broth, lemon, spring onion and chilli oil to support some of the key foundations of liver and lymphatic health: protein, fibre, fluids, minerals, digestion, circulation and gentle elimination.

It’s not a detox soup or a “cleanse” recipe, it’s a warm, grounding meal designed to support the body’s natural pathways while still feeling satisfying and comforting.

Cabbage

Cabbage is one of the hero ingredients in this recipe because it belongs to the cruciferous vegetable family, alongside broccoli, cauliflower, kale and Brussels sprouts. Cruciferous vegetables contain compounds that help support the liver’s natural detoxification pathways, particularly the processes involved in breaking down and clearing hormones, metabolic by-products and other compounds the body is ready to eliminate.

Cabbage also provides fibre, which is important because liver support doesn’t stop at the liver. Once the body processes compounds, we also need healthy digestion and regular elimination to help move waste out through the bowel. This is why fibre-rich foods are such an important part of supporting flow.

Ginger

Ginger brings warmth, flavour and digestive support to the dumplings. From a liver and lymph perspective, ginger is so beautiful because it helps make the whole meal feel warming and circulation-supportive rather than cold or stagnant.

The lymphatic system doesn’t have its own pump like the heart does, so it relies on movement, muscle contraction, hydration and healthy circulation. Warming ingredients like ginger can be such a lovely addition to meals designed to support flow, especially when paired with brothy fluids.

Chicken & Eggs

Chicken and eggs make this recipe protein-rich. Protein provides amino acids, which the liver needs for many of its detoxification and repair processes. Without enough protein, “detox support” can quickly become too light, cold or undernourishing.

Broth

The broth brings fluid, minerals and warmth, which makes this recipe feel especially supportive for lymphatic flow. Lymph is a fluid-based system, so hydration and mineral-rich foods matter. Broths and soups are such a beautiful way to bring in fluids while also supporting digestion and making the meal feel comforting and easy to eat.

Chilli Oil

Chilli oil brings warmth and circulation-supportive heat.

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P.S If you made my cauliflower hummus and gluten-free seed crackers last month, this pizza base uses the same recipe too. We love a recipe that delivers more than one use, right?

How does this recipe support liver, lymph and flow?

Buckwheat Flour

Buckwheat is naturally rich in fibre and polyphenols, including rutin, which helps protect cells from oxidative stress. Its fibre content supports a healthy gut microbiome, which plays an important role in the gut–liver connection and the body’s natural elimination pathways.

Almond Meal

Almonds provide vitamin E, magnesium and monounsaturated fats. Vitamin E acts as an antioxidant, helping protect cells from oxidative stress, while healthy fats support the absorption of fat-soluble nutrients.

Omega Seed Mix (Hemp, Chia, Flax + Pumpkin Seeds)

Seeds are a powerhouse of fibre, minerals and healthy fats. Their omega-3 fats and antioxidants support a healthy inflammatory response, while fibre helps nourish beneficial gut bacteria that communicate with the liver.

Fennel Seeds

Traditionally used to support digestion, fennel contains aromatic compounds and polyphenols. Supporting healthy digestion and regular bowel movements is an important part of the body’s natural clearance processes.

Walnuts

Walnuts provide plant-based omega-3 fats, antioxidants and fibre. They support a diverse gut microbiome and provide nutrients involved in maintaining healthy inflammatory pathways.

Lemon

Lemon provides vitamin C and plant compounds that support antioxidant defence. Vitamin C is also essential for collagen production, which helps maintain healthy connective tissues, including the structure of lymphatic vessels.

Rocket

Rocket and other bitter greens contain glucosinolates and polyphenols. Bitter greens have traditionally been valued for supporting digestion and healthy liver function as part of a nutrient-rich diet.

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How does this recipe support liver, lymph and flow?

This recipe brings together beetroot juice, ginger, chia seeds and orange zest to support some of the key foundations of liver and lymphatic health: antioxidant support, healthy digestion, regular elimination, hydration and gentle circulation. It’s not about “detoxing” your body, but rather giving your natural pathways the nutrients and support they need to function well.

Beetroot Juice

Beetroot juice gives this pudding its beautiful deep pink colour while providing betalains, naturally occurring nitrates and antioxidant compounds that help support the liver’s natural detoxification pathways. Beetroot is very often used in liver-supportive recipes as it really helps bring in those bitter-earthy plant compounds that support antioxidant protection, bile flow and overall digestive function. The nitrates in beetroot can also support healthy blood flow and circulation, which ties in beautifully with the idea of supporting flow throughout the body.

Ginger

Fresh ginger adds warmth, zing and digestive support. From a liver and lymph perspective, ginger is especially lovely because it helps stimulate digestion and can support healthy circulation. The lymphatic system relies on movement, fluid balance and circulation rather than having its own pump, so warming ingredients like ginger can be a beautiful addition to meals that are designed to feel light, bright and supportive.

Chia Seeds

Chia seeds are rich in fibre, omega-3 fats and minerals, and they’re one of the key ingredients that makes this recipe supportive for elimination. This matters because healthy detoxification isn’t just about the liver processing compounds, the body also needs to move waste out through the digestive system. The soluble fibre in chia helps create a thick, gel-like texture while supporting regular bowel movements and a healthier gut environment, both of which are important for liver and lymphatic flow.

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How is this recipe good for supporting brain fog, memory + focus?

Creatine
Creatine supports cellular energy production and is used for both muscle performance as well as brain energy support, making it such a great addition for foggy or mentally tired days.

Coffee
Coffee of course provides caffeine for short-term alertness and focus, but pairing it with a creamy foam makes the drink feel more satisfying than relying on black coffee alone.

Mini Blueberry Bites

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Ingredients

Healthy Orange Syrup - Makes enough for 4 drinks

½ cup fresh orange juice
Zest of 1 orange, I just used large peels opposed to small zest.
1–2 tbsp honey or maple syrup
Pinch sea salt

Creatine Mont Blanc Cream - For 1 Drink

¼ cup cream, or coconut cream
1–2 tsp orange syrup, or more to taste
½ tsp vanilla extract
1 serve creatine
Pinch sea salt

Easy Cold Brew - Makes enough for 3–4 drinks

3/4 cup coarsely ground coffee
4 cups filtered water

For Serving

Ice cubes

Orange Zest

Sea Salt Flakes * Optional

Instructions

For The Cold Brew

Add the coarsely ground coffee and filtered water to a large jar or French press.

Stir, cover and place in the fridge for 12–18 hours.

Strain through a fine sieve, coffee filter or nut milk bag.

Store the cold brew in the fridge for up to 5 days. Use as-is for a stronger coffee, or dilute with water or milk to taste.

For The Orange Syrup

Add the orange juice, orange zest, honey or maple syrup, sea salt and lemon if using to a small saucepan.

Simmer for 5–8 minutes, until slightly reduced and glossy. It doesn’t need to become super thick, you just want the orange flavour concentrated.

Set aside to cool before adding to the cream.

For The Creatine Mont Blanc Cream

Add the cream, orange syrup, vanilla, creatine and sea salt to a small jug or glass.

Froth, whisk or lightly whip until thick, creamy and softly aerated. You want it fluffy but still pourable. I used my wizz stick.

If it becomes too thick, add a tiny splash of milk to loosen.

For Assembly

Fill a glass with ice.

Pour in the cold brew.

Spoon or pour the orange creatine cream over the top.

Finish with a little extra orange zest & sea salt flakes and serve immediately.

Recipe Notes

Add the creatine to the cream once the orange syrup has cooled, rather than adding it to the hot syrup.

Orange zest is important because it gives a much stronger orange flavour than juice alone.

For the richest Mont Blanc-style foam, use cream or coconut cream. For a lighter version, use milk, but the foam will be softer and less thick.

Start with 1–2 tsp orange syrup in the cream, then add more depending on how sweet and citrusy you want it.

This recipe makes extra orange syrup & coffee, so you can keep the rest in the fridge and use it for more Mont Blanc coffees in the week.

You can use our code ‘HOLIST’ for 10% off at Chief Nutrition

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Instead of the classic flour and egg dredge, the chicken is coated simply in thick Greek yoghurt, sea salt and black pepper, which helps the crumb stick while keeping the chicken tender and juicy. The crumb is super nutty, savoury and golden crunchy, then finished with sliced avocado, pickled onions and lemon to zest her up a but.

How is this recipe good for supporting brain fog, memory & focus?

Walnuts

Walnuts are one of my favourite brain-supportive nuts because they provide plant-based omega-3 fats, vitamin E and polyphenols. These nutrients help support healthy brain cell membranes, antioxidant protection and inflammation balance.

Almond Flour

Almond flour keeps the crumb gluten free while adding vitamin E, magnesium, fibre and healthy fats. Magnesium plays an important role in nervous system function and energy production, while the fats and fibre help make the meal more satisfying and supportive for steadier blood sugar, which can make a big difference when brain fog is linked to energy crashes or under-fuelling.

Chicken

Chicken provides high-quality protein and B vitamins, which are important for energy production, nervous system function and neurotransmitter support. Protein also helps make meals more satisfying and supports steadier blood sugar, which can be really important when you’re feeling foggy, flat or mentally drained.

Greek Yoghurt

Greek yoghurt replaces the usual flour and egg coating, helping the crumb stick while keeping the chicken tender. It also adds protein, which helps make the meal more satiating and supportive for steady energy.

Avocado

Avocado adds creamy healthy fats, fibre, folate and potassium, helping make the meal more satisfying and supportive for steadier energy. The healthy fats help support brain cell membranes, while the fibre helps slow digestion and support blood sugar balance, both of which are important when you’re trying to feel clearer, calmer and less foggy.

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How is this recipe good for supporting brain fog, memory + focus?

Matcha

Matcha is rich in antioxidants, especially EGCG, as well as L-theanine which is an amino acid that helps support a calm, focused state of mind. L-theanine works alongside caffeine to promote steady energy, concentration and mental clarity, without the same sharp rise and crash some people experience with coffee.

Collagen

Collagen provides amino acids like glycine and proline, which support the body’s natural production of proteins and compounds involved in nervous system function. Glycine also plays a role in calming the nervous system and supporting relaxation, sleep quality and overall brain health, these are all important foundations for memory, mood and cognition.

Raw Honey

Raw honey provides natural carbohydrates, including glucose, which is the brain’s preferred source of fuel. It also contains antioxidants and plant compounds, making it a beautiful natural sweetener to support energy, focus and mental performance.

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The mushrooms become deeply golden and caramelised in the oven, then they’re served over a creamy avocado yoghurt brain sauce with parsley, lemon, olive oil and pepitas.

How is this recipe good for supporting brain fog, memory + focus?

Mushrooms
Mushrooms contain ergothioneine, a protective antioxidant found in mushrooms that helps support cellular protection. They also provide B vitamins, which are important for energy production and nervous system function.

Avocado + Olive Oil
Avocado and extra virgin olive oil bring healthy fats and polyphenols, helping support brain cell health, steadier energy and antioxidant pathways.

Greek Yoghurt
Greek yoghurt adds protein and, if using a live-culture yoghurt, can support the gut microbiome. Because the gut and brain are constantly communicating, gut support can play a role in mood, clarity and brain fog.

Pepitas
Pepitas provide magnesium and zinc, two minerals involved in nervous system function, stress resilience and neurotransmitter support.

Harissa Preserved Lemon Mushroom Kebabs with Avocado Yoghurt Brain Sauce

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Ingredients

For The Mushroom Kebabs

3 - 4 large portobello mushrooms

3 - 4 flat mushrooms

3 - 4 cup mushrooms

1 - 2 tbsp olive oil, for brushing

For The Harissa Preserved Lemon Glaze

2 tbsp harissa paste

1 tbsp extra virgin olive oil

1 tbsp tamari

1 - 2 tsp maple syrup or honey

1–2 tbsp preserved lemon, finely chopped

1 garlic clove, finely grated

1 tsp smoked paprika

Freshly cracked black pepper

For The Avocado Yoghurt Brain Sauce

½ ripe avocado

1 cup Greek yoghurt

2 tbsp extra virgin olive oil

1 large handful parsley

¼ cup pepitas

Juice of 1 lemon

Sea salt and freshly cracked black pepper

For Serving

Fresh parsley or coriander

Pickled red onions

Lemon wedges

Extra virgin olive oil, to finish

Instructions

For The Mushrooms

Preheat the oven grill around 200–220°C. Thinly slice all of the mushrooms.

For the portobello and flat mushrooms, slice them into thin ribbons so they can fold easily onto the skewers.

For the cup mushrooms, slice them into thin whole cross-sections rather than ribbons.

For The Harissa Preserved Lemon Marinade

In a bowl, whisk together the harissa paste, extra virgin olive oil, tamari, maple or honey, preserved lemon, garlic, smoked paprika and black pepper.

Taste and adjust if needed. It should be salty, tangy, smoky, slightly sweet and a little spicy.

Add the sliced mushrooms to the marinade and toss very gently to coat. Be careful not to overmix or snap the mushroom slices. The glaze will soften them slightly, which helps them bend and fold more easily onto the skewers.

Thread the mushrooms onto skewers, alternating folded portobello and flat mushroom ribbons with the thin cup mushroom cross-sections.

Fold the portobello and flat mushroom ribbons into little S-shapes or accordion-style folds as you thread them, so they create that ruffled kebab look.

Place the skewers onto a lined baking tray.

For Cooking

Place the mushroom kebabs under the oven grill and cook for 10–12 minutes, or until the mushrooms are starting to soften, darken and caramelise.

Carefully flip the skewers over, then brush with any leftover glaze.

Return to the oven grill for another 8–12 minutes, or until the mushrooms are golden, sticky and slightly charred.

Keep an eye on them as they cook, as the glaze can caramelise quickly under the grill. If needed, brush with a little extra olive oil while cooking to help them stay glossy and golden.

For The Avocado Yoghurt Brain Sauce

Add the avocado, Greek yoghurt, extra virgin olive oil, parsley, pepitas, lemon juice, sea salt and black pepper to a blender or food processor.

Blend until smooth, creamy and spoonable.

Taste and adjust with extra lemon, salt or pepper if needed.

For Serving

Spread the avocado yoghurt brain sauce onto a serving plate.

Lay the mushroom kebabs over the top.

Finish with pickled red onions, fresh parsley or coriander, lemon wedges, freshly cracked black pepper and a drizzle of extra virgin olive oil.

Serve warm.

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The mushrooms bring that beautiful umami depth, the eggs make it silky and satisfying, and the walnuts add texture, healthy fats and a little extra nourishment.

How is this recipe good for supporting brain fog, memory + focus?

Mushrooms
Mushrooms are one of the richest dietary sources of ergothioneine, a powerful antioxidant that may help protect brain cells from oxidative stress. They also provide B vitamins, including riboflavin, niacin and pantothenic acid, which play important roles in energy production and nervous system function.

Eggs
Eggs are rich in choline, a nutrient used to make acetylcholine which is a neurotransmitter involved in memory, learning and focus. They also help create the creamy, glossy carbonara-style sauce without needing cream.

Walnuts
Walnuts provide plant-based omega-3 fatty acids, vitamin E and polyphenols, making them a beautiful brain-supportive addition. Toasting them brings out their flavour and adds crunch to balance the creamy pasta.

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We also add liver powder right at the end, which disappears into the rich sauce but adds a beautiful boost of nutrient density. It’s savoury, smoky, cosy and so satisfying, the kind of meal I love for foggy, tired-brain days when you need something grounding and properly nourishing, that can also be meal prepped and eaten for days after.

How is this recipe good for supporting brain fog, memory & focus?

Beef Brisket
Beef provides high-quality protein, iron, zinc and vitamin B12, which are nutrients that are important for energy production, oxygen transport, nervous system function and cognitive health. Slow-cooking the brisket also makes it tender, comforting and sooo deeply satisfying.

Liver Powder
Liver powder is a concentrated source of nutrients including vitamin B12, iron, choline, folate and vitamin A. These nutrients are involved in energy production, red blood cell formation, neurotransmitter support and overall brain health. In this recipe, it is stirred through at the end so the flavour stays hidden within the rich chilli sauce.

Dark Chocolate
Dark chocolate adds depth, bitterness and richness to the chilli, helping create a more savoury, complex sauce. It also provides polyphenols and magnesium, which support antioxidant pathways, nervous system function and mood.

Butter Beans
Butter beans add fibre, folate and slow-burning carbohydrates, making the chilli feel more balanced and satisfying.

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It’s the kind of recipe I love for foggy, scattered days when you want something comforting and satisfying, but still full of ingredients that actually nourish the brain. The sauce is bright, savoury, mineral-rich and so much more delicious than the ingredient list makes it sound.

How is this recipe good for supporting brain fog, memory & focus?

Egg Yolks
Egg yolks provide choline, a nutrient the body uses to make acetylcholine, a neurotransmitter involved in memory, learning, focus and healthy nervous system signalling. Stirring the yolks through the hot pasta off the heat also helps create that glossy, carbonara-style texture.

Anchovies
Anchovies add deep savoury flavour and completely melt into the sauce, so it does not taste fishy. They also provide nutrients like B12, iodine and omega-3 fats, which are important for energy, thyroid function, nervous system health and overall brain function.

Pepitas + Cashews
Pepitas and cashews bring magnesium, zinc, healthy fats and plant-based protein. Magnesium supports energy production and nervous system function, while zinc plays a role in neurotransmitter signalling, immune function and cognitive health.

Avocado + Extra Virgin Olive Oil
Avocado and extra virgin olive oil add healthy monounsaturated fats, which help make the sauce creamy, satisfying and supportive of steady energy. Extra virgin olive oil also contains polyphenols, plant compounds that support antioxidant and anti-inflammatory pathways.

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The trick to getting that crackly brownie top is whisking the eggs and coconut sugar until glossy before folding through the warm chocolate mixture. The wild blueberries add little pockets of tart sweetness, which cuts through the richness and makes them feel extra spesh!

How is this recipe good for supporting brain fog, memory & focus?

Dark Chocolate & Cacao
Dark chocolate and cacao are rich in flavanols, this is a type of polyphenol that supports brain health through antioxidant, anti-inflammatory and blood-flow pathways. Cacao also provides magnesium, this a mineral involved in nervous system function, mood regulation and energy production, making it a beautiful ingredient for foggy, tired-brain days.

Wild Blueberries
Wild blueberries are rich in anthocyanins, the deep blue-purple pigments that act as powerful polyphenols in the body. These compounds help support antioxidant defences, healthy blood flow and inflammation balance, all of which are important for protecting and nourishing the brain. They also add little jammy pockets of tart sweetness, which cut through the richness of the brownies perfectly.

Eggs
Eggs provide choline, a nutrient the body uses to make acetylcholine, this is a neurotransmitter involved in memory, learning, focus and healthy nervous system signalling. In this recipe, they also help create the fudgy brownie texture and, when whisked with the coconut sugar, contribute to that glossy crackly top.

Cashew Butter
Cashew butter adds creaminess, healthy fats and minerals like magnesium, copper and zinc. These nutrients help support energy production, antioxidant function and the nervous system, while the natural fats make the brownies extra rich, satisfying and gooey.

Almond Flour
Almond flour keeps these brownies gluten free while adding vitamin E, healthy monounsaturated fats, magnesium and fibre. It gives the brownies structure without making them cakey, helping create that dense, fudgy texture.

Gooey Blueberry Cacao Brownies

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Ingredients

For The Blueberry Swirl

75g frozen wild blueberries / ½ cup

For The Brownies

200g dark chocolate, roughly chopped
100g butter
90g cashew butter / ⅓ cup
2 eggs + 1 egg yolk
100g coconut sugar / ½ cup
40g maple syrup / 2 tbsp
5ml vanilla extract / 1 tsp
50g almond flour / almond meal / ½ cup
25g cacao powder / ¼ cup
1–2g sea salt / ¼ tsp
Extra dark chocolate chunks, optional

Instructions

Preheat the oven to 170°C and line a 20cm square brownie tin with baking paper.

Add the frozen wild blueberries to a small saucepan. Cook over medium heat for 5–7 minutes, stirring often, until the blueberries soften and become thick and jammy. Lightly mash with a fork, then set aside to cool.

Add the dark chocolate and butter to a heatproof bowl and melt gently over a double boiler or in short bursts in the microwave. Stir until glossy, then whisk in the cashew butter until smooth. Set aside for 5 minutes so it is warm, but not hot.

In a separate bowl, add the eggs, extra yolk, coconut sugar, maple syrup and vanilla. Whisk for 3–5 minutes, until the mixture looks lighter, glossy and slightly thickened. This step helps create the crackly brownie top.

Slowly pour the warm chocolate mixture into the egg mixture while whisking.

Fold through the almond flour, cacao powder and sea salt until just combined. Do not overmix.

Pour the brownie batter into the prepared tin and smooth gently.

Dollop the thick wild blueberry swirl on top in small teaspoons, then use a skewer to create 3–4 gentle figure-eight swirls. Leave plenty of chocolate batter exposed so the crackly top can form.

Add extra dark chocolate chunks if using.

Bake for 22–28 minutes, or until the edges are set and the centre still has a slight wobble. For gooey brownies, a skewer should come out with moist fudgy crumbs, not completely clean.

Allow the brownies to cool completely in the tin. For the cleanest slices, chill for 1–2 hours before slicing. For the best gooey texture, let them sit at room temperature for 10–15 minutes before serving.

Recipe Notes

These brownies were made with coconut sugar, which gives them a deeper caramel flavour. The crackly top may be slightly less glossy than brownies made with caster sugar, but they still bake up beautifully fudgy and rich.

The wild blueberry swirl is made with just frozen wild blueberries. Make sure the blueberry swirl is thick, not watery, so it does not sink too much or make the brownies too wet.

Do not overbake them. The brownies will continue to set as they cool, so it is better to pull them out while the centre still looks slightly underdone.

For extra gooey brownies, serve at room temperature rather than straight from the fridge.

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This roasted cauliflower hummus is creamy, savoury, gut-friendly and full of brain-supportive ingredients like tahini, extra virgin olive oil, lemon, cumin and roasted cauliflower.

I love serving it with homemade seed crackers, crunchy vegetables and extra olive oil for a snack plate that feels grounding, mineral-rich and satisfying.

How is this recipe good for supporting brain fog, memory + focus?

Cauliflower

Cauliflower contains antioxidants that help support the body’s defence against oxidative stress, which is important for long-term brain health. It also provides choline, an essential nutrient used to make acetylcholine which is a neurotransmitter involved in learning, memory and focus.

Tahini

Tahini is made from sesame seeds and brings healthy fats, magnesium, zinc and vitamin E. These nutrients support nervous system function, mood, stress resilience and healthy brain cell membranes, while also making the hummus creamy and satisfying.

Extra Virgin Olive Oil

Extra virgin olive oil is rich in monounsaturated fats and polyphenols, which support antioxidant and anti-inflammatory pathways in the body. It’s one of my favourite ingredients for brain-supportive meals because it adds both nourishment and flavour.

Pepitas

Pepitas are rich in magnesium, zinc and iron which are three minerals involved in energy production, neurotransmitter function and nervous system support. They also add crunch and make the crackers feel more substantial.

Flaxseeds + Chia Seeds

Flaxseeds and chia seeds provide fibre and plant-based omega-3 fats, which support healthy inflammatory pathways and gut health. The fibre also helps nourish the gut microbiome, which is closely connected to mood, focus and cognition through the gut-brain axis.

Sesame + Sunflower Seeds

Sesame and sunflower seeds add vitamin E, minerals and healthy fats, helping make these crackers more nutrient-dense than standard crackers while keeping them naturally gluten free.

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We cook some of the kimchi into the rice for that deep, savoury flavour, then add a little fresh kimchi at the end to help preserve more of its live cultures and keep the bowl bright and punchy.

How is this recipe good for supporting brain fog, memory & focus?

Eggs
Eggs provide choline, a nutrient used to make acetylcholine, a neurotransmitter involved in memory, learning and focus. They also add protein and healthy fats to make the bowl more satisfying.

Kimchi
Kimchi is a fermented food that supports the gut-brain connection. Cooking some into the rice gives the bowl deep savoury flavour, while adding some fresh at the end helps preserve more of its live cultures.

Broth
Broth adds minerals, amino acids and savoury depth, making the rice feel more nourishing and grounding than a standard fried rice.

Rice
Cooked rice provides easy-to-digest carbohydrates, which the brain uses as a major fuel source.

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